Whether you start each day with a strong cup of coffee or only have a soda when you need to stay up late, we all know what caffeine’s good for. But how much do you really know about what caffeine does to your body (and your brain?)
Caffeine Myth No. 1: Caffeine Is Addictive
Caffeine doesn’t threaten your health the way addictive drugs do. But if you stop all caffeine cold turkey, you may feel the effects for a day or more, especially if you usually have two or more cups of coffee a day.
Symptoms of caffeine withdrawal can include:
- Headache
- Feeling tired
- Feeling anxious
- Getting easily upset
- Depressed mood
- Finding it hard to focus
Caffeine, unlike some drugs and alcohol, doesn’t cause severe withdrawal symptoms. (And if you slowly cut back the amount you have over a few weeks, you may not have withdrawal symptoms at all.) Because of that, experts don’t label regular caffeine use as an addiction.
Caffeine Myth No. 2: Caffeine Keeps You Up at Night
Your body quickly absorbs caffeine. It also gets rid of it quickly. Processed mainly through your liver, some caffeine does stick around in your body for several hours. But for most people, a cup (or two) of coffee in the morning won’t make it hard to fall asleep at night.
It’s a different story if you wait to have your cappuccino or energy drink until late in the day. As a general rule, try to have caffeine at least 6 hours before bedtime. You may need an earlier cut-off if you’re very sensitive to caffeine. If not, you may not only have trouble sleeping, but other side effects as well, like feeling nervous and having an upset stomach.
Caffeine Myth No. 3: Caffeine Raises Your Risk for Osteoporosis, Heart Disease, and Cancer
Here are the facts:
Osteoporosis and caffeine. High levels (more than 744 milligrams/day) of caffeine may increase the calcium and magnesium you lose when you pee. These two minerals are key for bone health. The good news? You can offset the calcium you lose by adding just 2 tablespoons of milk to a cup of coffee. Research does show links between caffeine and hip fracture risk, so if you’re an older adult, talk to your doctor about whether you should limit your daily caffeine.
Heart disease and caffeine. A slight, short-term rise in your heart rate and blood pressure is common if you’re sensitive to caffeine. But several large studies haven’t linked caffeine to higher cholesterol, irregular heartbeats, or an increased risk of heart disease. If you already have high blood pressure or heart problems, talk with your doctor about your caffeine intake. You may be more sensitive to its effects. Also, caffeine could increase your chances of a stroke, although more studies need to be done.
Cancer and caffeine. Reviews of 13 studies involving 20,000 people revealed no link between cancer and caffeine. In fact, caffeine may even protect you against certain cancers.
Caffeine Myth No. 4: Caffeine Is Harmful if You’re Trying to Get Pregnant
Many studies have not been able to find links between small amounts of caffeine (200 milligrams of caffeine, or about two cups of coffee per day) and any of the following:
- Trouble getting pregnant
- Miscarriage
- Birth defects
- Premature birth
- Low birth weight
But you do want to make sure you watch your caffeine intake. Having 200 milligrams or more of caffeine per day has been shown to increase the risk of miscarriage or low birth weight.
Caffeine Myth No. 5: Caffeine Dehydrates You
Caffeine helps pull extra fluid from your body, which causes you to pee more than usual. But the fluid you get in caffeinated drinks tends to make up for the amount you lose. The bottom line? Drinking a reasonable amount of caffeinated drinks won’t dehydrate you.
Caffeine Myth No. 6: Caffeine Isn’t Healthy for Kids
As many as 75% of kids have some caffeine every day. One study found that kids between the ages of 8 and 12 have as much caffeine as you’d find in three cans of soda. The FDA hasn’t set guidelines for how much caffeine is safe for children, but experts agree that the less they have, the better.
If your child is sensitive to caffeine, having it could make them anxious or cranky, followed by a “crash” in energy. Also, most caffeine that kids drink is in sodas, energy drinks, or sweetened teas, all of which are high in sugar. That can put kids at higher risk for long-term health issues like diabetes and heart disease.
Caffeine Myth No. 7: Caffeine Can Help You Sober Up
Research suggests that caffeine only makes you think that you’re sobering up. That’s not the case. The truth is, your reaction time and judgment are still impaired, even if you feel more awake. College kids who drink both alcohol and caffeine are actually more likely to have car accidents.
Credit: webmd
